The Paleo Solution: The Original Human Diet List Price: $24.95 Price: $13.39 Read Reviews

If you aren’t a book reader or didn’t feel you had the time, Robb has released a downloadable ebook and it’s titled “30 Day Total Transformation”

Almost anyone can follow a short, to the point, 30 day plan and Robb has done an excellent job here. I believe once you’ve gone through 30 days and you start to see the amazing changes, weight loss and better health, it will motivate more to purchase his entire book, follow his blog and subscribe to his weekly podcasts!

Click to the book image above to purchase the ebook and get started on your 30 day transformation!

More Paleo Resources:

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1. A great book on how to improve and change your life forever
2. A great way to start the day !

It’s even better when you go through your closet and pull 16 pairs of pants that are too big to wear!

My wife has been asking me for some time to go through my closet and pull fall/winter clothes that don’t fit me anymore. I’m not a big fan of going through my closet but I have to say this time was much better than I thought.

Updates:

The past few weeks have been crazy. I haven’t seen much change on the scale weight but my measurements are getting better every week. MaxCapacityTraining.com has been a great way to exercise without requirements for gym equipment or a membership. I exercise at home in front of my computer.

Coming soon

I’ve been working on completing a daily schedule, shopping checklists and more.

Stay tuned and soon I’ll go shopping to replace my wardrobe!

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For many this is tough, they are looking for the A to Z plan to rapid weight loss. Part of the book is for those who are overweight, looking for rapid fat and weight loss plans. Other parts of the book are for those who have very little body fat and want to gain muscle.

I’m sure the vast majority of people who read the book, like myself, are wanting to lose weight and gain muscle and I’ll concentrate on that plan here!

Step One

The first step in ANY weight management plan is to take measurements.. and I mean a lot of measurements. Too often I hear of people who only weight themselves and later regret it. The lose a bunch of weight then the scale goes flat for a few weeks and they panic!

As you lose fat your body weight will decrease but as you gain muscle your body weight will increase, so don’t count on your scale weight!

The first measurements are done with a flexible tape measure and one of the best is the OrbiTape. You can take measurements without the help of others and they are less than $10 on Amazon OrbiTape Body Mass Tape Measure

Next setup a simple spreadsheet setup or use a paper notebook and down in the left column write these items:

Next at the top of column 2 use “Date” and enter today’s date. 

I remember dropping 15lbs in a few weeks then holding steady for a few weeks and then another 10 lb drop. My total inches kept shrinking and it kept me motivated!

Don’t start any weight reduction plan without measurements and put a reminder on your calendar to measure every week, same day, and same time of day! (I like to measure the day BEFORE my binge day when I’m at my lightest for the week!)

Body Fat Measurements

The next step is measuring your body fat and this can be a tough subject as it’s hard to find the same solution, in every community, in every budget.

Per the 4HB book the best measurement of fat loss is the Dexa full body scan. I found a DEXA machine in my community but the doctors only use it for bone density not fat measurement and you need a doctor to prescribe it and insurance to cover it.

The next best solution is the BodPod machines and this is what I recommend to everyone. I drove 90 minutes to the nearest machine which happened to be at a state university. They charged me $30 and I went home with a print out that stated my total weight, fat and muscle weight and finally my fat percentage! Click here to locate a BodPod in your area!

I can go back for a re-measure for $20 and I plan to go every 90 days.

Body Scanners, Calipers, Visual measurements

There are body scanners out there and some are very accurate but cost a couple thousand dollars.

I’ve also seen scales with body fat measurements and I’m not sure how far I would trust those either, they are better than nothing.

I have a pair of calipers but they didn’t work that well. My wife took my measurements and it was tough. You take four measurements, front bicep, back arm tricep, side of belly and back below shoulder blade. 

My arms have no fat so it was near impossible to get the calipers to measure anything. My belly is where I store most of my fat but it’s not below the skin, rather around my organs or visceral fat (see below on how to measure) so the best measurement was my back shoulder blade.

We measured for a few weeks but when I finally got my BodPod done (three weeks into starting) I was 8% greater in my body fat so not the news I wanted to hear!

Summary

Bottom line is “Don’t cheat yourself” when you start a weight reduction plan by only using a body scale! Take measurements from your neck down to your calves. Add up these inches to create a “total inches” you track along with your body weight.

It’s very rare to find people who consistently lose weight week in and week out. You may lose 10lbs in one week then nothing for 4 weeks. I don’t want to see people quit or give up when they hit a plateau and use your weekly measurements.

Do you have other ideas or tips to help others with their measurements? Make a comment below!

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In 10 weeks I’ve lost 20lbs of body fat and gained 5lbs of muscle. I eat 3-4 times a day and I’m never hungry and I exercise 2-3 times per week, 16 minutes per workout.

The catalyst or change for me was reading a book called the 4 Hour Body by Timothy Ferriss.

“The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman” (Timothy Ferriss)

You may be familiar with Tim’s first best selling book the 4 Hour Workweek and he explains long before his business career he’s always been a health freak.

“The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.” (Timothy Ferriss)

The 4 Hour Body book is a guide to rapid fat loss, improved sex and feeling like a super human!

I found the book in frustration, I was injured and unable to workout, my doctor told me last summer I was borderline diabetic and close to needing high blood pressure medication. I got motivated and started eating better and exercising, up to an hour a day on a rowing machine…. but I only lost 5lbs. I was encouraged to think I was “gaining muscle” but my clothes didn’t fit any better and I felt I was simply more hungry from working out… trading exercise for calories.

A few months ago I was driving back from out of state and I was hit with a sciatic nerve going down my back, through my butt and into my leg. Never had such a thing before, thought I could beat it in a week and people said it would take 4-6 weeks.

So within the first week of “injury” and no exercise I downloaded the 4HB from Audible (you can purchase, download and start listening within minutes).

The book finally helped me put together the “jigsaw puzzle” of weight management and healthy living. I had most of the puzzle pieces from past experiences and some items in the book were very familiar, but others were new.

One of the big revelations for me was there’s more to weight management than “calories in and calories out.” The third focus is strategies to increase your bodies metabolism or the rate you burn calories every day…. aka: Lifestyle changes.

So instead of a two way battle “calories vs exercise” think of a triangle: Diet, Exercise, Lifestyle

The book explained how you can lose weight without exercise or starvation. I got started the next Monday and within a week I dropped 8lbs!

4HB also explains how to do just enough exercise and not over do it. Too many people just work out because it’s the “thing everyone is doing” or what they’ve been told. Research will show the right exercise is all you need 3 times a week and beyond that you start to exchange exercise for more calories or you simply need to eat more.

People need to learn more and concentrate on increasing your metabolism vs over exercising!

It’s too much to explain in one article so the first step to rapid fat loss and a healthier living is to get the book. You can purchase a print copy at your local book store or here:

Audible Audio book on your iPod/iPhone/Android/Blackberry or PC/Mac

Kindle Reader Version

On our website I’ve created a page/section dedicated 4HB here.

We will be adding a wiki as we add more info and expand upon the book.

In my next article I’ll cover the basic overview of 4HB and important steps NOT to overlook in getting started!

Related posts:

1. Lifestyle change vs. diet and exercise

If you take any daily medications and/or have children you need to pay close attention to this AND watch the video below!

The food we eat is killing us but to protect the “status quo” it goes highly ignored. A few years ago I read a book called Blue Zones The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest and it really opened my eyes to eating raw and somewhat vegetarian and it’s hard to dispute the book’s results. They studied “blue zones” around the world where there were high concentrations of people living beyond 100 years of age. So the next question was why? There’s so much good info in the book you’ll have to read it but ALL zones had many things in common

1. They primarily ate non-processed and/or raw foods. From this I coined a term to help myself “if it has a label on it, it’s probably not something I should be eating.” None of them went hungry or ate low calorie diets, in most of the zones meat was only once a week and on holidays.
2. They got basic daily exercise like walking to get water for the day or herding sheep. We Americans want a daily gym workout and think we need to go for 30-60 minutes a day. Research is showing (and I’m reviewing another book now) that the correct exercise a few times a week is all you need. Don’t be sedentary!
3. The last big take away from the book may surprise some of you but the other common factor was “happiness.” No matter where these people lived, in conditions you or I may think as primitive or lacking, they loved their life, stress was very minimal and they wouldn’t trade it for the world! How many Americans can say that?

Another book that complimented The Blue Zones was the 150 Healthiest Foods and gave me a great guide/start towards eating better. The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why

If you need a little more to think about watch this video and watch your email for more upcoming news about health and weight loss in the days and weeks ahead!

Click here to view the embedded video.

What do you think? Or do you have questions? Make a comment below to start the conversation

Related posts:

1. The Blue Zones:Lessons for Living Longer….

The Secret Soundtrack	The Secret (Extended Edition)

This week she’s released her follow up book “The Power” and it’s already number 2 on the Amazon book list!

The Power

Here’s an overview:

The Secret revealed the law of attraction. Now Rhonda Byrne reveals the greatest power in the universe — The Power to have anything you want.

In this book you will come to understand that all it takes is just one thing to change your relationships, money, health, happiness, career, and your entire life.

Every discovery, invention, and human creation comes from The Power. Perfect health, incredible relationships, a career you love, a life filled with happiness, and the money you need to be, do, and have everything you want, all come from The Power.

The life of your dreams has always been closer to you than you realized, because The Power – to have everything good in your life — is inside you.

To create anything, to change anything, all it takes is just one thing…THE POWER.

Find this and more books in our bookstore here

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1. The power of laughter is amazing!

Well here’s the complete opposite, a restaurant in Arizona which promotes “heart attack food.”

A quad stack cheeseburger? No diet pop or lettuce in the place. Using lard to make fries!

What an ingenious idea or should we say deadly?

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1. How to be healthy overview

So many people get caught up in counting calories or fat content when for many it’s more important to understand how much processed food you are eating vs. natural fresh food.

This movie hasn’t made it to my area yet but we are waiting for our copy

Be sure to visit the website here: http://www.freshthemovie.com/

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The commercial got my attention right away as I don’t necessarily have back problems per say but I do work behind the computer every day and my back gets very tired, stiff and uncomfortable. I go to the chiropractor on a regular basis but I needed a way to fill the gaps between my appointments.

What is a “Teeter”?

The Teeter is a the brand name for a product called an “inversion machine/table.” The basic idea is to hang upside down or partially upside down. This allows your back and joints to stretch out and let fluids get back into your joints. Another way to think about it: It’s using gravity to stretch you out rather than compress you down!

How does this work?

Before you use the Teeter you have to adjustment it for your height. This will set the “center” or “pivot” point of the inversion machine when you tilt backwards. After you set the height you then step into the padded foot clamps and pull a release to lock in the padded foot holders at your ankles. There is also an adjustment if you are wearing shoes or not.
Once your feet are locked in place, you simply raise your arms slowly over your head and the Teeter tilts back on the pivot point, and you slowly tilt “upside down.” You can adjust and limit the amount of tile or inversion and in time work towards the full 180 or hanging fully upside down.

The next part is easy… just hang there. It only takes a few minutes and you’ll feel your back and joints stretch and fluids fill up!
As you get used to this, you can combine hanging upside down with a little twisting and you’ll feel the results in no time! You can also add abdominal crunches and the results are amazing!

My purchase experience

As I said it took me a couple years to purchase a Teeter as I didn’t want to spend that much money on a machine to hang upside down!

I searched online, looked occasionally at local department and sporting good stores and I looked at cheaper inversion tables but never trusted them. If I’m going to hang my body upside down I want to make sure it’s top notch and well built! I also don’t want to get stuck upside down! The engineering and options of the Teeter made it well worth it’s price!

So over the holidays I had a nagging back ache that wouldn’t go away and I decided to buy a Teeter. I got online and looked at Sears.com, EBay.com, and others but found the best deal on Amazon with free shipping! There was an option to pay for two day shipping but I wasn’t in a hurry. The Teeter was estimated to arrive in 10-15 days which was no problem.

4 days later it was delivered to my door!                I love Amazon!

Assembly and Setup

It was easy to assemble and the tools are included in the package. They even include a DVD to help with assembly, use and instructions.

Final Thoughts

My wife and kids all enjoy the “Teeter.” Sometimes you don’t know how bad you feel till you try something and feel better? Over time your back gets a little stiffer and less comfortable. Then you try the inversion and whow!

Our kids also love the Teeter think it’s “so cool.”

Another bonus: For years I’ve heard and been told that daily meditation is good for you but it’s hard to make the time to just sit and meditate and/or listen to soothing music. When you are hanging upside down it’s a new world and it’s really quite relaxing and great meditation!

More and more people find themselves working behind a desk all day and even those who are on their feet or in more labor intensive jobs will find a full body stretch daily does a body good!

I encourage you to check it out and you can buy one here at Amazon

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For years I’ve done well and not fallen into the fad diets or crazy exercise products you see and hear about. I know weight management comes down to how many calories are consumed and how many calories are burned every day. It’s a very simple formula but very complex when you translate the concepts into food and exercise.

We’ve become a world who eats “what tastes good” not “what’s good for us.” We look forward to leisure time behind the big screen watching TV, movies, video games or even browsing the Internet. Eventually we look in the mirror or get on the scale and realize it’s time to lose some weight! Too often people jump into diets and exercise plans only to see them fail.

It’s time to concentrate on lifestyle changes instead of diets and exercise

So what is a lifestyle change?

Lifestyle change is changing your daily outlook, goals and the way you eat and exercise for the rest of your life. It’s not about dieting as diets are temporary. It’s not about the latest exercise and workout plan, which can exciting at first but later it’s hard to motivate yourself to continue.

Exercise should be part of your daily routine and happen all day long every day!

In the past I was very good about choosing my diets and exercise but I now see that was the problem, I was concentrating only on exercise and diet. I realized my lifestyle is what has changed (not for the good) over the years and so has my weight with it!

As I got older I went from an active, aerobic job to working behind a desk. My wife and I worked out and ate very well BEFORE kids. We then let chicken nuggets, macaroni & cheese and other fast food into the house for a few years. We didn’t go extreme and let our kids eat anything but we did let our guard down. Combine less exercise with bad eating habits and we gained extra weight.

Next: The low fat & low carb diets, treadmills, workout equipment, elliptical machines and more

So when we realized it was time to lose weight, we completely missed just changing our lifestyle back to pre-kids. Over a number of years we bought work out equipment (we had been gym members in the past and wanted to workout at home with the kids) and went on a number of diets and weight lose plans. Some more successful than others. We shopped the center isles of the stores to find all the latest foods (processed) which were low fat, low carb etc.

Dieting

How you get started exactly is hard to predict as there are so many opinions, options and diets out there. You talk to people or you see and know. You see an advertisement or you know someone has lost a lot of weight and you get your “diet” planned out. You get excited and get started and it’s tough at first as it’s a change but you move forward. You do well for a week or maybe a month or two and you start to see results and that keeps your motivation but for so many you quit too soon or hit a plateau and you quit and go back to how you were eating before.

Diets are temporary changes you choose as a way to lose some weight but not long term changes. Before you know it you are off your diet and you go back to your previous weight or maybe more!

You have to look at choosing the right foods daily and make life long changes or lifestyle changes!

Exercise

I know many people like myself started an exercise plan the same time they changed their diet. I think this is a huge mistake and the reason many people fail at their overall weight loss plans. Sure it sounds good to eat better and consume fewer and better calories but as you start to exercise your body wants more calories! Next you become sore the first few days or weeks because you haven’t used these muscles in some time! Now I’m sure you’re loving the whole exercise plan aren’t you! I know many people who get motivated, join the gym, go out and buy a bunch of new gym clothes and workout for a few weeks and quit. I’ve also been told local gyms look to sell ten times their capacity or more in memberships knowing the vast majority of people quit!

So what is the lifestyle change?

The easiest way to explain lifestyle change is to quit concentrating on losing weight, you are concentrating on the negative. Quit trying to motivate yourself to a daily exercise plan and start to realize daily exercise is part of living to a 100 and beyond.. period.

A lifestyle change is concentrating your thoughts and energy on all the ways to live a long and healthy life! The keys to a long life are eating healthy, daily exercise, low stress and happiness to name some of the major areas.

Do you spend more time thinking about the way you look currently or living to 100 and beyond! This may sound crazy at first but think it through, how do you think people live past 100? It’s not doctors and medicine alone, it’s eating the right foods daily and getting daily exercise!

Second and probably most important a lifestyle change will show you how to get processed foods out of your diet and make you stop reading labels looking for low fat, low carb, low sugar foods to purchase. If it has a label, it’s probably processed and your body cannot digest many of the additives in processed foods. Your body actually retains these additives and it’s said you can have 20 lbs or more in your system!

Organic is great but not required. The first step is to stop shopping the center isles of your store and purchase fresh produce and learn how to make fresh vegetables the major part of your meals. I’m not going to tell you to stop eating meat or fruits. I’m saying take some time to learn how to cook and prepare fresh foods and you’ll see amazing changes in your life! We recommend http://AllRecipes.com all the time to people. You can search by item and find recipes for anything. Just follow the instructions and have some fun in the kitchen. It’s amazing how good fresh food tastes, prepared in your kitchen!

Take a slower more methodical approach to your lifestyle change

I mentioned above how so many people rush into diet and exercise and unfortunately so many people fail. Take some time to understand you didn’t gain your current weight in a few weeks, months or a year so it may take some time to reverse the effects! If you look closely and think back about your eating habits you’ll find over time you started having a mid-morning and mid-afternoon snack and in the past you never did. Or you may now skip breakfast (most important meal of the day) or worse eat doughnuts, fast food or bagels with gobs of cream cheese! Eating out for dinner was a once a week item and now you find the reverse and eating at home is once or twice a week!

If you take the time to look back I’m sure you’ll see the gradual changes over time and see what you need to change moving into the future! If it took you a few years to gain 20lbs don’t set a goal to try and lose it in a few months!

I don’t have the time in my schedule for this

I agree the world has changed and our free time seems to become less and less all the time. If you cup is full you’re going to have a hard time adding anything else so I’ll be point blank; you’ll need to find some things to remove from your schedule! I suggest creating a list of all the things that take time in your daily life. Think through the entire week and write them down. Now cut them out and prioritize them from most important to least. Then write down one more item “Living beyond 100” and put that in the list. I hope this item finds its way towards the top and you can see how important it is to make the time!

Summary

Lifestyle Eating

Simple to understand but challenging to implement…… but don’t worry. Every time I eat something I ask myself “is this food in it’s natural state?” Only eat foods that are natural from our earth. Maybe you can’t find organic or they are too expensive for now eat the fresh produce you can find at your store and learn interesting ways to prepare the foods! Eat eggs as they are as natural as you get. Speak with your doctor but I think they will agree even if you have a cholesterol problem, IF you eat naturally, get some daily exercise they will agree eggs are one of the best foods for you! Fresh meats from the store are still better than processed meats or fast food. Don’t equate an hamburger on your grill made from 90% lean meat vs fast food as being the same. It’s ok to have meat with your meals if you are a meat person, just make vegetables 2/3 of your meal and meat 1/3

If you remove all processed foods from your diet and eat foods close to their natural state, you’ll not only lose weight but feel better and live longer!

Lifestyle Exercise

I may have down played daily exercise too much in my statements before but my point was don’t make exercise so hard you don’t get it done every day. Don’t assume you have to block off 30-60 minutes a day. If you don’t have that time you’ll never get it done. When I talk about lifestyle changes I talk about parking as far as you can from the stores or places you visit. Get your walk in during the day throughout the day. Take the steps vs riding the elevator. In many parts of the world today, people walk a mile or more a day to get water and take it back to their homes. Or they walk a few miles a day to heard their sheep and many of these people are living what we call simple basic lives but many of them live beyond a 100 never seeing a doctor!

Lifestyle Living

Low stress and happiness are directly connected to living a long life. This article has concentrated on eating and exercise but I have to mention living a happy life and it’s importance. I know there are people so unhappy and stressed that their life seems out of control and they eat what they can when they can and never exercise. This may be the most important part of this article for many. You may need to work on reducing stress and becoming more happy to start eating better and exercising for life.

Here are a few foundational principles you need for lifestyle living:

• You must believe undeniably that your creator meant for your life to be happy, abundant and healthy
• Your happiness must be based on YOU. If you base your daily happiness on other people (you cannot control other people) you run a high risk of an unhappy life!
• Have faith (undeniable belief in things you can’t prove) that life will turn out the way you want it to
• Realize you are were you are today based on the things you done in the past to this point. It’s up to you to change by a few degrees moving forward and over time it will repay you many times greater!

Other Resources

Suggested Reading:

Blue Zones: The authors studied in detail five areas around the world where there are high concentrations of people living beyond 100 or “centurions.” From Japan to Italy to Southern California and other locations the consistencies were non-processed foods, daily exercise, low stress and happiness!

150 Healthiest Foods on Earth: Written by a doctor and a real eye opener on what you may think healthy is!

The Secret: Book or DVD the foundation to understanding this crazy world and how to believe in yourself and that your creator meant for life to be happy, abundant and healthy!

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